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In his new column, Coach Carter tackles glute building for dudes, deadlift frequency, lat work for big guys, and benching for non-powerlifters.

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6 New Rules For Rows

Kroc rows, the misuse of bands, and the row-double-what-you-bench rule. None of those hold up to logic. Here's what to do instead.

One-Rule Diets That Work Every Time

Keep it simple and get ripped. Here are 4 one-sentence plans that require a little discipline but not an ounce of overthinking.

Tip: 100 Reps to Bigger Calves

Crank up the reps and the training frequency to add some size to your stubborn calves. Bonus: You can do this anywhere, every day.

Every Day is Calf Day

Drop the genetics excuse, Mr. Thermometer Calves. Train them first every time you hit the gym using these exercises and special techniques.

Therapeutic Weight Lifting

Does stretching, foam rolling and all that recovery stuff make you want to slit your wrists? Here's how to lift in a way that's therapeutic.

How To Build Meaty Hamstrings

Are your hammies on the puny side even though you train them? Here's how to build them with science and sweat.

Tip: The Bodyweight Leg Destroyer

Ramp up your low-body training with this athletic move.

Tip: Everyone Should Do This Type of HIIT

Just 17 minutes of cardio can work as well as 50 (plus provide an extra bonus) as long as you do it this particular way.

How to Deadlift Over 700 Pounds

Eager to pull big numbers? You're more likely to make mistakes that'll bring your max down. Here's what to do... and what not to do.

Tip: The Top TRX Exercises for Muscle Growth

Suspension exercises for hypertrophy? Yes. Give these a shot.

Tip: The Right Way to Cheat Curl

Yep, there's a right way. And it can force your biceps into a brand new growth phase. Here's how it's done.

The 4 Best Compound Sets for Size

Not to be confused with super sets, these smart compound sets will blow up your chest, shoulders, legs, and triceps. Take a look.

The Embarrassing Truth About Growth Hormone

It's hard to find any lifter or athlete that doesn't believe that taking growth hormone grows big muscles, but what if they're flat-out wrong?

Steroid Users On Soapboxes

Sick of hearing steroid users talk about motivation and discipline when those things weren't apparently enough for them? Then read this rant.

Tip: The Conditioning Test Lifters Need To Pass

How's your overall fitness level? Test it today. Here's how.

Tip: How to Build Quads With Just Bodyweight

No weights, no worries. Slide this tougher-than-it-looks exercise into your next leg day. Works great as a finisher too.

Tip: How to Increase Androgen Receptor Density

Finally, science figures out the real reason why some guys are hardgainers and others are muscle monsters.

The Isolation Exercise Checklist

Just doing the big basic exercises leaves lots of gaps in your development. Here's how to target those muscles that the basics don't touch.

Tip: Bigger Forearms in 3 Minutes per Week

Do this quick routine once per week and you'll be shocked by your newfound gains.

Tip: A Much Better Way to Upright Row

Replace the barbell and you'll stimulate more growth and keep your wrists and shoulders healthier. Here's how.

Spot Reduction is Real

You’ve heard wrong. You CAN target fatty areas of the body. Here’s how.

6 Mandatory Movements, Personalized for You

Many exercises are known for getting people jacked and strong, but they might not be the best for YOU. Here's how to tell.

The Hybrid Split

No workout program or weekly split is perfect for everybody of course, but this one comes pretty damn close. Take a look.

Tip: Lateral Raises Kinda Suck

This exercise may not be doing much for your shoulders. Here's what will.